Easy Guide to Lose Weight and Lower Blood Sugar

Diabetes
and obesity
are interrelated, and making diet changes alone is not sufficient to improve
the condition. Exercises too, form an important part in keeping the body
healthy and fit.

Easy Guide to Lose Weight and Lower Blood Sugar

Aerobic exercises are a great way to drop the
kilos and lower blood sugar, but a new study called the 'Diabetic aerobic and
resistance exercise' (DARE) suggests that a combination of both aerobic and
strength exercises are much more effective in reducing blood sugar than any of
these activities alone.

Excited? Check it out.

Squat: This exercise is particularly beneficial for those who have
heavy thighs and butts. Doing 3 sets of 15 reps thrice a week can also reduce
back pain and tone the thighs.

Stand with your feet hip-width apart and hold
dumbbells. Now push your arms straight out in front of your torso as you bend
your knees and lean your torso forward. Now pull the elbows back in, press
heels to straighten legs and keep the torso forward.

Plank: Begin in the plank position palms flat on the floor and toes
positioned on the center of a paper plate or SandBell. Now pull your belly in towards your spine, simultaneously bending
the knees. Then swiftly push the SandBell or the paper plate away from the
body, returning to the plank position.

Done thrice a week, this exercise helps melt the
butt and the core fat.

Back lunge: Doing this exercise for 10 minutes thrice a week
targets the butt, thighs, shoulders and the abs.

Hold dumbbells in front of your shoulders and
stand with your feet wide apart. Push your arms overhead, lower the
dumbbells to your shoulders and step back into a lunge with your right foot.
Return to the standing position, do 15 reps with the right foot and then switch
on to the left.

Burpee: Sit in a semi-squat position with your feet flat on the
floor and your hands on the floor in front of your feet. Now push your feet
backward into the plank position and lower down for a push-up. After one
push-up, return back to the squatting position and do 15 reps thrice a week.

This exercise focuses on reducing the fat from
the arms, shoulders, chest and the back.

Fat melting power walk: Walking at a pace of 8 km /hour (5mph) or
more is called power walking. Try this 30 min walk that boosts cardiovascular
endurance and burns fat. Calculate your rate of perceived endurance (RPE) on a
scale of 1 to 10 where 1 is for sitting on a couch and 10 is for your fastest
sprint. Here's how you do it -

Warm-up should be a 3 min RPE (3) (walk at your
normal pace), followed by RPE (6) power walk of 24 min with 8 minutes of
fastest possible walk and then gradually reduce your pace to finally a cool
down of 3 min RPE (3).

Aerobic exercises are particularly beneficial for those having
high blood sugar levels, but a few simple modifications can make a great
difference. Studies suggest that interval training, which means, alternating
relaxed paces with sudden bursts of high intensity movements, are more
beneficial than a steady state exercise. This is because, intense contractions
of muscles during high intensity movements cause the breakdown of carbohydrates
stored in the muscles. This makes them much more responsive to insulin as they
try to replenish their stores.

Diet clearly plays a huge role in lowering blood sugar and
controlling your weight. Coupled with the correct exercises, it can show
miraculous effects. A diet significantly high in glucose floods the
bloodstream, causing the pancreas to secrete more insulin to digest the
glucose. So the more the glucose in your blood, the more insulin resistance
your body will suffer.

The sugar-flush diet: Here's a new diet with four strategies
formulated by the Joslin Diabetes Center, guaranteed to help reduce your
blood sugar levels and control weight gain.

Strategy #1: Eat enough protein

Proteins help control weight gain by making you
feel 'full'. Have 1g of protein per kg of your bodyweight. Look for healthy
proteins in lean meats like turkey, fish, chicken and other poultry. Eggs,
cheese and milk also work well enough. Vegetarians can look for plant sources
of proteins like beans and whole-grains, nuts and some vegetables.

Strategy #2: Aim for 25g to 30g of fiber a day

Fibrous foods and fruit juices can give you the
fiber content for the day, enough to improve bowel movement and reduce blood
sugar levels.

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